TRX WINTER WORKOUT PROGRAM

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1 TRX WINTER WORKOUT PROGRAM an easy-to-follow 4-week plan to building a better you in 2015.

2 YOUR PLAN FOR A BETTER YOU On days that you re not doing Suspension Training bodyweight exercise, the plan calls for aerobic activity like jogging, swimming, cycling, etc. Follow the plan to build the strength, endurance, mobility and core stability you need to accomplish your goals and make your body your machine. Good luck!

17 LET US KNOW HOW IT GOES Like us on Facebook or visit our blog and we ll serve you a feast of training tips and mini-workouts all year round. The TRX Facebook page is also the place to let us know how your training is progressing (and to get some moral support). Stay inspired and in the right frame of mind with some training gear in the TRX store Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.

Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the

WARM UP 8:15 One arm stretch from side to side. -. 12 reps. Two arm stretch One arm across - 12 reps each side One arm shoulder roles - 12 reps each side -One arm back stroke - 8reps each side -Two arm

FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

Burn Under Full Force Program Guide The following guide can be used to develop and progress the Burn Under Full Force (BUFF) workout from its initial DVD presentation. By following these suggested guidelines,

ZEUS FITNESS THE 15 MINUTE FAT BURNING WORKOUT PREPARATION Before you start the 15 Minute Fat Burning Workout it is a good idea to do some dynamic stretching to get warmed up. TIP: KEEP YOUR HEELS ON THE

Program Created by Trainer Charley Radcliffe DISCLAIMER Work hard to meet your goals, but be smart! Use your common sense. If, when training, you feel unwell - stop exercising. Consider seeking medical

Long & Lean Program Guide The following guide can be used to develop and progress the Long & Lean workout from its initial DVD presentation. By following these suggested guidelines, your clients/participants

Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

12-Week Workout Plan Exercise doesn t need to be long, and it should never be boring. It just needs to be effective at producing the results YOU want, and efficient enough to fit into your busy schedule.

6 Week Body Transformation At Home Workouts Ok, so here are some workouts for the program if you can t get to boot camp and you need to do them on your own. In this program you will do 3 workouts per week,

try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

Copyright 2012 - Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any

Obliques Russian Twist (m-ball, or plate)- sitting on butt, with knees pulled towards chest, and feet off the floor, move ball or plate side to side behind the hips as fast as possible for desired reps.

THERABAND CLX CONSECUTIVE LOOP Jackie Church 2 CLX FITNESS ROUTINE Created by Jackie Church This booklet is a how-to guide to the new CLX band. Listed are different basic exercises that can progress into

Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

Overview In order to prepare for the Fit Company Challenge, this training program works on the following - Conditioning Strength Endurance Power Agility/Speed We understand that as a busy professional,

Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

thinkmx motocross workout: getting started introduction If you re just getting started on a MX workout program this workout is the place to start. The purpose of this plan is to develop your overall body

Passionate, Powerful, Persuasive 4WEEKS TO Fit & Fabulous Want to go from winter flab to summer fab? That s what 43-year-old Kim Hampsey and 18 other women did when they tried this revolutionary workout

12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

SMARTER VOLLEYBALL TRAINING: REDUCE THE RISK OF INJURY AND ENHANCE ATHLETIC PERFORMANCE by Patrick Ward, CSCS Volleyball is a complex game requiring high amounts of power, strength and skill. Youth female

Body Ball Exercises Tomado de : Bodytrends.com TRUNK EXERCISES Each of the following exercises has two to three intensity or complexity variations. Level I variations are described first and are the easiest

Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

Arms Concentration Curl For the Concentration Curl, first position your bench near the front of the machine, then position one handle to its lowest position. Grab the handle with one hand then sit on the

Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May

the belly off! A companion to the Belly Off! Diet from the editors of Men s Health no-gym classic workout RLose your gut with the simplest, fastest plan ever your entire body using only your poundage for

Core Stability What is core stability? Core stability describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep within

Running Fitness & Kit Advice Helping to prepare you for your 5k or 10k challenge It s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with

Overview and benefits The Kinesis Trilogy program is a time efficient, high intensity total body workout specifically designed for Personal training. The program is based on a unique three-fold training

Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

Produced and Assemble by Members of the Human Performance Lab Spring 2008 Strength and Stability Exercises for the Back Row: (left to right): Eric Dale, Trevor Wittwer, Nick McCoy Front Row: Jenna Pederson,

The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

Many men and All Women want to get rid of their belly! But most people don t do the right exercises to flatten and tone the lower tummy muscles. So what should you do? One of the keys is to focus on Core

TRAINING PROGRAM THE 24 EXERCISES - WARM-UP OR FULL BODY WEIGHT WORKOUT BY FREDRIK LINDSTROM IMPORTANT Published by Copyright to author of this work, Fredrik Lindstrom All rights reserved. No part of this

Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response

Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

www.workoutfinishers.com 1 Welcome from Mike Whitfield & Workout Finishers And we go up and down and up and down good times. Ladders, as you know, is a refreshing method to use with any workout, especially

Page!1! Welcome from Mike Whitfield & Workout Finishers You already know that sprints are pretty much the miracle pill of fat loss. Short bursts of high intensity training like sprints can shed off even

Static Floor Exercises The plank Core Stability Exercises Hold a straight body position, supported on elbows and toes. Brace the abdominals and set the low back in the neutral position. Hold this position

The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

Power To End Stroke At Home Fitness Plan Power To End Stroke At Home Fitness Plan A 30/60/90 Day (12-Week) Exercise Plan We have created two workout plans to get you moving towards a healthier and more